[quote]thebigdogbarks wrote:
Regarding your Renaisance program, how would you work in glute hams? substitute for another lower body movement or additional movement or no need because of sled?[/quote]
You can add a few sets of it (2-3) at the end of each strength workout. Alternating between higher reps and higher load from workout to workout.
CT, I wanted to ask you some questions about your periodization schemes you outlined on this thread earlier.
Do you have any type of guidlines to follow in terms of sets/reps in each of the phases. I realize that alot of this would depend on the athletes prepardeness but do you have any really general starting points for the sets/reps for say an high school/college aged football players. I am really just looking for some numbers to give me a starting point from.
I am trying to figure out how to apply these schemes to a Westside template (what I am currently doing). First of all is this possible, or is Westside so different that it is outside all of this. So could you let me know how this looks below
Week 1 - Moderate
ME Bench - to 3rm
CG Incline - 3x6
DB Row - 4x8
Face Pulls - 3x8
Week 2 - Base
ME Bench - to 1RM
CG Incline - 3x8
DB Rows - 4x8
Face Pulls - 3x10
Week 3 - Shock
ME Bench - to 3RM
CG Incline - 4x8
DB Rows - 4x10
Face Pulls - 4x10
Week 4 - Unload
ME Bench - to 1RM
CG Incline - 3x4
DB Rows - 3x6
Face Pulls - 3x8
How does this look?
Also, could it be possible to set the Westside Template up for an accumulation phase or would one have to go to a more tradtional bodybuilding split?
Thanks, CT
Hey CT-
My friend and I are relatively new to lifting (1 year or so) and attempted our first “1R-Max day”. We were on your “easy-hard gainer” program. After the initial 4 weeks + some extra workouts, we took 1 week for recovery, which ended yesterday, and proceeded to attempt our max lifts. It was horrible. We were off. Weights that were easy during the program we had to strain to budge. I was wondering how powerlifters train to perform their best 1RM on competition days, how they taper off and how long their rest breaks are to have the best possible supercompensation. I am not hoping to do this as i am an athlete, not a powerlifter, but could you reccomend the best way to go about recovery so that when we come back we can get an ideal 1RM?
Thanks!!!
hey CT, i know your off primetime but heres some shit for next time…
i’m doing ultimate diet 2.0, which i know youve said you like before…is there any way that you would optimize…supplement/training/diet wise?
Thanks.
Josh